4.8.14 Training Sessions (2)

Workout 1
2×5 Wall Squats
Dislocates, 10 regular + 5x reverse
Then:
KB Complex, 10 reps each (Males at 35#, Females @ 25#):
Halos
ATW
Figure 8’s (5 each)
Goblet Squat 
Snatch 
Windmill (5 each)
TGU
Then:
7x KB Headcutter every minute on the minute for 7 minutes (49 total)
Then:
400m Run +
1:00 M.E. Wall Ball
1:1 rest
4 rounds
Then:
10-minutes to establish 8RM Deadlift 
Then:
30s M.E. Row/Ski/Airdyne +
5x Heavy Deadlifts @ ~8RM
1:1 rest
6 rounds
Then:
8 rounds of 6x Unbroken Toes-to-Bar (48 reps total)
30s rest between rounds. Be precise!
Then:
Cool Down
 
Workout 2
Dislocates, 10 regular + 5 reverse
3×10 Push-ups
3×12 Seated DB External Rotation
Then:
Work up to Heavy Triple on C.G. Bench Press
6-4-3-3
Once there calculate 75% and add chains to make up the difference.
Then:
5×3 Bench Press with Chains
Rest 3:00 minutes between sets
During “rest” perform 30s Eccentric Chin-up
Then:
5×6 Pendlay Rows 
Chase each set with 1:00 M.E. HSPUs 
*If you don’t have HSPUs simply do a max effort hold.
Then:
3×12 Powell Raises
 
Coach’s Comments
My aim for the next few months is to do short, informative daily video posts on a wide-range of topics. Below is a video on how to tape for a hook grip. You will be able to find these videos archived in the Miscellaneous video section of the website and on our GP YouTube channel GoPrimalTV. 
 
Photos
The rain derailed my plans to have everyone run. So I replaced the run with some Front-Loaded Stubby Axle Walking Lunges. I think a few people would have rather run.

The rain derailed my plans to have everyone run. So I replaced the run with some Front-Loaded Stubby Axle Walking Lunges. I think a few people would have rather run.

Knowing when to kip and when to do strict is purely a matter of training goal. If the goal is efficiency and/or a lot of reps in a relatively short amount of time then kipping is the easy choice. However, if time under tension and strength development are your aim, then strict would be a better option. Today it was max reps in a minute. Which do version do you think is most appropriate?

Knowing when to kip and when to do strict is purely a matter of training goal. If the goal is efficiency and/or a lot of reps in a relatively short amount of time then kipping is the easy choice. However, if time under tension and strength development are your aim, then strict would be a better option. Today it was max reps in a minute. Which version do you think is most appropriate?

Graham started his front-loaded lunges with very poor elbow and trunk alignment.

Graham started his front-loaded lunges with very poor elbow and trunk alignment.

After a two minute explanation and a little mobility we improved his position enough to take the burden off his arms and place it onto his torso.

After a two minute explanation and a little mobility we improved his position enough to take the burden off his arms and place it onto his torso.

Pendlay Rows.

Pendlay Rows.

On today's 5x3 Close-Grip 25% of the weight was made up of chains. So as the movement becomes more advantageous the resistance increases.

On today’s 5×3 Close-Grip Bench Press 25% of the weight was made up of chains. So as the movement became more advantageous the resistance increased.

Rachel working through the 30s Eccentric-only Pull-up.  Movement should be constant and smooth. By the 15s mark the elbows should be at 90 degrees.

Rachel working through the 30s Eccentric-only Pull-up. Movement should be constant and smooth. By the 15s mark the elbows should be at 90 degrees. This is a great strategy for increasing time under tension in the chin-up.

Max hold...from the toes.

Max hold…from the toes.

 

Video